Whey Protein For Weight Loss And Muscle Gain
WHEY PROTEIN FOR WEIGHT LOSS
Whey protein is the protein contained in whey, the watery portion of milk that separates from the curds when making cheese.
Whey protein is commonly used for improving athletic performance and increasing strength, but evidence to support these uses is mixed. Whey protein is also used to reverse weight loss in people with HIV and to help prevent allergic conditions in infants.
Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.
There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties. Here, we explain what the benefits might be, and look at some of the side effects and potential risks.
Fast facts on whey protein:
- Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.
- Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.
- Possible benefits include weight loss and lowering cholesterol
Special Precautions & Warnings:
Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking whey protein if you are pregnant or breast feeding. Stay on the safe side and avoid use.Milk allergy: If you are allergic to cow's milk, avoid using whey protein.
Benefits:
Aiding weight loss: In one study of 150 people, published in Nutrition & Metabolism those who were given whey "lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage."
Anti-cancer properties: Promising results were published in the journal Anticancer Research for the use of whey protein concentrate in cancer treatment. More research is needed.
Lowering cholesterol: A study, published in THE BRITISH JOURNAL OF NUTRITION,, gave whey supplements to 80 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. They found that "there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein (group)
Asthma: Whey protein could improve the immune response in children with Asthma One small study involving 11 children, published in the INTERNATIONAL JOURNAL OF FOOD SCIENCE AND NUTRITION found that children with asthma who were supplemented with 10 gram whey protein twice daily for 1 month had an improved immune response.
Blood pressure and cardiovascular disease: Research published in the INTERNATIONAL DAIRY journal found that beverages that were supplemented with whey protein significantly reduced BLOOD PRESSURE in patients with hypertension; their risk of developing HEART DISEASES or STROKE was also lower.
Reducing weight loss in people with HIV: A study published in the journal CLINICAL AND INVESTIGATIVE MEDICINE found that whey protein may help reduce weight loss among HIV-positive patients.
Possible dangers:
Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause:
- stomach pains
- cramps
- reduced appetite
- nausea
- headache
- Fatigue
Consistent high doses of whey protein may also cause acne From a nutritional point of view, whey protein is very unusual and does not have a natural equivalent
Dosing
The following doses have been studied in scientific research:
ADULTS
BY MOUTH
ADULTS
BY MOUTH
- For HIV/AIDS-related weight loss: 8.4-84 grams of whey protein per day, 2.4 grams/kg per day in a high-calorie formula, or 42-84 grams per day in a glutamine-enriched formula.
- For red, scaly skin (plaque psoriasis): 5 grams per day of a specific whey protein extract product.
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